Chicken, Rice, and Mango in Lettuce Wraps

Gluten Free
Dairy Free
Health score
30%
Chicken, Rice, and Mango in Lettuce Wraps
40 min.
4
609kcal

Suggestions


Are you seeking a vibrant and refreshing meal that tickles your taste buds while also being gluten-free and dairy-free? Look no further! Our Chicken, Rice, and Mango in Lettuce Wraps is a delightful dish that combines the succulent flavors of grilled chicken with the sweetness of ripe mango, all nestled in the crisp embrace of Boston or Bibb lettuce leaves.

This exciting recipe is not only easy to prepare but also bursting with a medley of textures and tastes. The tender jasmine rice pairs perfectly with the tender, shredded chicken, while the crunchy cucumber and aromatic cilantro add a lovely freshness to every bite. The ginger dressing, made with a few simple ingredients, elevates the dish and ties it all together with a zesty kick that’s sure to impress your family and guests alike.

Perfect for lunch, dinner, or any occasion where you want to serve something special without a lot of fuss, these lettuce wraps bring a touch of gourmet flair to your table. Ready in just 40 minutes and packed with vibrant colors and flavors, it’s a meal that not only nourishes the body but also delights the senses. Gather your ingredients and let’s create a dish that is colorful, healthy, and utterly delicious!

Ingredients

  • 0.8 lb boston lettuce separated
  • cups chicken breast strips/pre-cooked/chopped shredded
  • 0.5  cucumber seedless cored halved lengthwise cut into 1/-thick matchsticks (usually plastic-wrapped)
  • 0.5 cup cilantro leaves fresh chopped
  • 0.3 cup ginger fresh peeled finely chopped (from a 2- by 3-inch piece)
  •  garlic clove chopped
  • cup jasmine rice 
  • 0.3 cup grilled chicken shredded with mesclun salad)
  • lb mangos pitted peeled cut into 1/8-inch-thick matchsticks
  • tablespoons mayonnaise 
  • 0.3 teaspoon salt 
  •  spring onion cut into 3-inch-long thin strips
  • 0.5 cup seasoned rice vinegar 
  • 0.5 teaspoon sesame oil 
  • 0.3 cup soya sauce 
  • 0.5 cup vegetable oil 
  • 1.8 cups water 

Equipment

  • bowl
  • sieve
  • blender

Directions

  1. Wash rice in 3 or 4 changes of cold water in a large bowl until water is clear, then drain well in a large sieve. Bring 1 3/4 cups water and 1/4 teaspoon salt to a boil, then add rice and cook, covered tightly, over low heat until water is absorbed and rice is tender, about 20 minutes.
  2. Remove from heat and let stand, covered and undisturbed, 10 minutes. Fluff rice with a fork and transfer to a bowl to cool to warm.
  3. Purée all dressing ingredients in a blender until smooth, about 1 minute.
  4. Toss shredded chicken with lime vinaigrette.
  5. Put chicken and remaining wrap ingredients in bowls on a large platter with ginger dressing on the side.

Nutrition Facts

Calories609kcal
Protein21.4%
Fat38.64%
Carbs39.96%

Properties

Glycemic Index
84.23
Glycemic Load
30.71
Inflammation Score
-10
Nutrition Score
30.280434525531%

Flavonoids

Cyanidin
0.11mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.95mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.25mg
Myricetin
0.09mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:608.73kcal
30.44%
Fat:25.99g
39.98%
Saturated Fat:4.52g
28.26%
Carbohydrates:60.48g
20.16%
Net Carbohydrates:56.39g
20.5%
Sugar:17.74g
19.71%
Cholesterol:77.07mg
25.69%
Sodium:1166.87mg
50.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.39g
64.78%
Vitamin K:167.36µg
159.39%
Vitamin A:4341.11IU
86.82%
Vitamin B3:13.05mg
65.27%
Vitamin C:48.47mg
58.76%
Manganese:0.92mg
46.19%
Selenium:31.56µg
45.09%
Vitamin B6:0.83mg
41.54%
Folate:131.92µg
32.98%
Phosphorus:321.29mg
32.13%
Potassium:808.94mg
23.11%
Magnesium:74.23mg
18.56%
Copper:0.37mg
18.49%
Vitamin B5:1.84mg
18.36%
Vitamin E:2.68mg
17.88%
Iron:3.21mg
17.84%
Fiber:4.1g
16.38%
Vitamin B2:0.27mg
15.76%
Vitamin B1:0.2mg
13.36%
Zinc:1.92mg
12.8%
Calcium:94.27mg
9.43%
Vitamin B12:0.3µg
4.95%
Source:Epicurious